Friday the 19th of July

TEAMS OF 2: amrap 8 minutes 30 pushpress 45/30kg 30 box jump overs 30 pullups or chest to bar Rest 2 minutes amrap 8 minutes 30 hang power cleans 45/30kg 30 burpees 30 toes to bar Rest 2 minutes amrap [...]

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Thursday the 18th of July

Recovery 40 minutes of: 400m run 500m row 2 minutes mobility after each set DENSITY 25 minutes of: 10 to 15 barbell shoulder press from rack 10 to 15 ring rows 20 dumbbell lunges 1 minute plank

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Wednesday the 17th of July

1-2-3-4-5-6-7-8-9-10 Front Squats at 40-50% of 1RM (if you don’t know this, make it challenging and shoot for unbroken reps. You’re a lighter drop set later in this workout, so this needs to be heavy and difficult.) Immediately after you [...]

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Tuesday the 16th of July

BOOTCAMP 5 by 4 minute rounds with 1 minute break between rounds 5 burpees 10 dumbbell goblet squats 15 situps Rgular class There is a 35 minute cap on this workout 10 Sets: 5 Barbell Bench Press (Heavy as possible, [...]

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Monday the 15th of July

10 Rounds: 35 minute cut off 10 deadlift 15 Wall Balls 50 Double Unders Rest 60 to 90 seconds after each round OVERTIME 3 MINUTES OF: 30s situps 30s plank After the last set go immediately into; 50 Russian Twists [...]

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Monday the 8th to Friday the 12th of July

Monday 10 rounds of: 10 push press from rack (choose a weight thats doable for all 10 reps, adjust weight throughout the workout if you go to heavy or to light) 10 strict pullups, chest to bar or banded pullups [...]

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Friday the 5th of July

Teams of 2: 0 to 15 minutes: barbell bench press – sets of 10 each while 1 partner is benching the other partner does air squats 15 to 20 – rest 20 to 35 40 dumbbell floor press 40 box [...]

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Thursday the 4th of July

Recovery session 30 minutes row, bike and ski alternate every 5 minutes 20 minutes mobility of your choice BOOTCAMP 25 minutes of: 12 dumbbell top to top shoulder press 12 ring rows 12 heavy dumbbell goblet squats

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Wednesday the 3rd of July

10 rounds of: 400 or 200m run 10 deadlift 10 strict pullups 40 minute time cap

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Tuesday the 2nd of July

pick a weight that you can get almost if not all of the first set of shoulder press unbroken with. 20 shoulder press 500m row or 400m run 20 pushpress (add 10% more weight) 500m row or 400m run or [...]

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